Hello and welcome to your evening gratitude meditation.
This practice will help you reflect on your day with awareness,
Fostering a sense of gratitude as you prepare for rest.
Find a comfortable position,
Either lying down or seated,
And take a few deep breaths.
In through the nose and out through your mouth.
And now,
After your next exhale,
Close your eyes and return your breath to its natural rhythm.
Let go of the busyness of the day and bring your awareness to this moment.
Notice the gentle rise and fall of your breath in the body.
Breathe in deeply and exhale slowly.
Now let's reflect on three things you're grateful for today.
These don't have to be big or extraordinary.
Simple,
Meaningful moments are just as powerful.
You can pause the track if you need more time to think.
Start by bringing the first thing to mind.
It might be a moment of joy or a small act of kindness.
Picture it clearly and feel gratitude spreading through your body.
Breathe in deeply and as you exhale,
Silently say or think,
Thank you.
Now think of the second thing you're grateful for today.
It could be a person,
A moment of connection,
Or an experience that uplifted you.
Let yourself fully appreciate this and with your next exhale,
Silently say or think,
Thank you.
Finally,
Bring the third thing to mind.
Something you may overlooked but that added to your day in some way.
Picture it,
Think about it.
Breathe in and as you breathe out,
Silently say or think,
Thank you.
Allowing yourself to feel deeply grateful for all these things that have happened to you and for this moment as well.
Let this feeling of gratitude fill your heart and your body,
Gently finding contentment from within.
And as we approach the end of this meditation,
Allow yourself to settle into a state of ease and contentment.
Return your focus to the breath as you feel the gratitude lingering in your heart.
I hope you will carry this sense of appreciation with you as you drift into sleep,
Knowing that even on the most ordinary days,
There is always something to be grateful for.
When you're ready,
Let go of this practice and allow yourself to rest.
Thank you for joining this evening's gratitude meditation.
Good night.
